The number one question that every vegan has heard at least once is, "Where do you get your protein?" Unfortunately, the common belief that meat is the only source of protein is a myth. In reality, a vegan diet can provide all the protein that the body needs and more. In this blog post, we will discuss how vegans get enough protein without eating meat.
I was convinced that my life would be richer, fuller and more healthy if I no longer consumed animals. My prime motivation was my health and longevity of life. After studying vegan nutrition and reading many books on the health benefits of eating a plant based diet I was hooked on being the best version of me possible. That wasn’t possible if I were adding to the suffering and destruction. Suzanne Llano
1. Legumes
Legumes, such as lentils, chickpeas, and beans, are excellent sources of protein. One cup of cooked lentils contains about 18 grams of protein, while the same amount of chickpeas contains about 15 grams of protein. Beans, such as black beans, kidney beans, and navy beans, have an average of 15 grams of protein per cup of cooked beans. Incorporating legumes into your vegan diet regularly can help you meet your daily protein needs.
2. Tofu and Tempeh
Tofu and tempeh are soy-based protein sources that can be used in many different dishes. Tofu is a versatile ingredient that can be fried, baked, or blended into smoothies to add protein. One cup of tofu has about 20 grams of protein. Tempeh is a fermented soy product that has a higher protein content than tofu. One cup of tempeh has about 31 grams of protein. Both of these soy-based products are great options for vegans looking to increase their protein intake.
3. Nuts and Seeds
Nuts and seeds are not only rich in protein, but they also contain healthy fats and fiber. Almonds, peanuts, and pistachios are some of the nuts that contain high levels of protein. One ounce of almonds has about 6 grams of protein, while one ounce of peanuts has about 7 grams of protein. Chia seeds, hemp seeds, and flaxseeds are also excellent sources of protein that can be added to smoothies, oatmeal, or baked goods for an extra protein boost.
4. Whole Grains
Whole grains, such as quinoa, brown rice, and oats, also contain protein. They are also high in fiber, vitamins, and minerals. Quinoa has about 8 grams of protein per cooked cup, while brown rice has about 5 grams of protein per cooked cup. Whole-wheat bread and pasta are also great sources of protein that can be incorporated into a vegan diet easily.
5. Plant-Based Protein Powders
While I am not a fan of plant-based protein powders - they are available. These powders are made from various plant sources, such as pea protein, brown rice protein, and hemp protein. They can be mixed with water or your favorite plant-based milk for an easy protein shake. Plant-based protein powders can provide 20-30 grams of protein per serving.
In conclusion, vegans can obtain enough protein from a variety of plant-based sources. Legumes, tofu and tempeh, nuts and seeds, whole grains are all excellent options that can provide the body with the necessary protein. By combining these different sources throughout the day, vegans can easily meet and exceed their daily protein needs. So, next time someone asks where you get your protein, you can confidently say that you have plenty of options!
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